Woolworths Trout Rashers

Snack
Checked
Grade C

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Woolworths

The short answer

Trout Rashers by Woolworths has 89 kcal, 1 g carbs, 13.6 g protein and 3.6 g fat per serving (Per 60 g serving).

Calories89kcal

Carbs1g

Protein13.6g

Fat3.6g

About it

Woolworths Trout Rashers are lightly wood-smoked trout slices, offering a sustainable and flavorful option for athletes seeking a protein-rich snack. Each 60 g serving provides 13.6 g of protein and only 1 g of carbohydrates, making it suitable for those focusing on muscle repair post-exercise. With 209 mg of sodium per serving, it can contribute to replenishing electrolytes lost through sweat during intense workouts. The low-carb content makes it less ideal for immediate pre-race fueling, but it fits well into recovery nutrition when paired with carbohydrate sources. Its high protein content supports muscle protein synthesis, crucial during the recovery window.

High protein content
Low carbohydrate load
Sustainable sourcing

On the label per serving, Per 60 g serving

Energy	371 kJ
Calories	89 kcal
Carbs	1.0 g
Sugar	0.5 g
Protein	13.6 g
Fat	3.6 g
Saturated fat	0.9 g
Cholesterol	29 mg
Sodium	209 mg

The numbers that matter on a training day

Carb density1.7%Carbs as a share of the food's weight: how hard it is on the gut at pace.

Glucose to fructose—Glucose with fructose lifts how much carb the gut can take in an hour.

Sodium per 100 kcal236 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density6.2 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour60How many an hour for a 60 g carb baseline.

Glycaemic profileWith only 1 g of carbohydrates per serving, the glycemic impact is negligible, making it unsuitable for quick energy needs.

How we read foods ›

For endurance who it suits

Endurance verdict

While Woolworths Trout Rashers provide a high protein option for recovery, they lack the carbohydrate content necessary for fueling during endurance events. Their low sodium content also limits their use in rehydration strategies. Best used as a recovery snack when paired with carbohydrates.

Who it is for

This product is ideal for endurance athletes who prioritize protein intake for muscle recovery. It's particularly suitable for those on low-carb diets or those who need a quick, protein-rich snack post-training. Athletes who prefer sustainably sourced foods will appreciate the environmental consideration.

Best sessions

Best suited for post-training recovery sessions where protein intake is prioritized. Not ideal for high-carb demands of long rides or ultra events.

Pros

High in protein for muscle repair
Sustainably sourced trout
Low in carbohydrates, suitable for low-carb diets
Convenient snack form

Cons

Low carbohydrate content unsuitable for pre-race fueling
Insufficient sodium for significant electrolyte replacement
Solid form may hinder digestion during exercise

Watch out for

Potential for sodium insufficiency in high-sweat conditions
Solid texture may cause digestive discomfort if consumed during exercise

Fuelling science in short

During a session

No, not recommended during workouts due to low carbohydrate content and solid form, which may hinder digestion.

Glycaemic profile

With only 1 g of carbohydrates per serving, the glycemic impact is negligible, making it unsuitable for quick energy needs.

Electrolytes

Contains 209 mg of sodium per serving, contributing to electrolyte replenishment, but falls short of the 300-600 mg/hr typically lost in sweat.

Carb breakdown

Total carbs: 1 g
Hourly capacity: N/A

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadDO NOT USE
Every dayUSE

Trout Rashers are high in protein but low in carbohydrates, making them unsuitable for pre-race and during-race fueling. They are beneficial for recovery when paired with carbohydrates to aid glycogen resynthesis. The low sodium content limits their use for electrolyte replenishment in high-sweat conditions.

NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential for slow gastric emptying due to protein.

Pair it with

Pair with whole grain bread for added carbohydrates
Combine with a sports drink for electrolyte balance
Serve with fresh fruit for a balanced recovery meal

For practitioners the evidence

Evidence grade: C — Limited direct evidence supports endurance-specific claims, relying on general protein recovery principles.

In a carb load

Trout Rashers, with only 1 g of carbs per serving, are unsuitable for carb loading. Their high protein content (13.6 g per serving) does not compensate for the lack of carbohydrates needed to meet the 8-12 g/kg/day target for effective glycogen loading. Consuming enough servings to reach a daily carb target would be impractical due to the low carb density and high protein satiety effect.

Digestion and absorption

The protein in Trout Rashers is digested in the stomach and small intestine, with gastric emptying potentially slowed by the protein content. Absorption occurs via brush-border peptidases, leading to amino acid uptake. The low carbohydrate content means minimal impact on blood glucose levels. Sodium absorption aids in fluid retention but is insufficient for significant electrolyte replacement.

Recovery

Trout Rashers provide 13.6 g of protein per serving, supporting muscle protein synthesis post-exercise. However, the lack of significant carbohydrates limits glycogen resynthesis, necessitating additional carbohydrate sources for optimal recovery. The sodium content aids in rehydration but is insufficient alone for athletes with high sweat rates.

Downsides

The low carbohydrate content makes Trout Rashers unsuitable for pre-race or during-race fueling. High protein content may slow gastric emptying if consumed too close to exercise. Low sodium content may not meet the needs of athletes with high sweat rates. The fish content poses a risk for individuals with allergies.

Don't use it when

Do not use within 90 minutes of race start due to low carbohydrate content.
Do not rely on Trout Rashers for electrolyte replacement in high-sweat conditions.
Do not consume if allergic to fish.

Clinical risks